What's your workout plan for the week??
- Thread starter pjfl
- Start date
-
- Tags
- female fitness
@angeljaydash How do you like BBG? I have done a couple of workouts before but can't seem to get myself to fully commit....
angeljaydash
New member
@pjfl I really like BBG. I'm on my third round now, but its always taken me more than 12 weeks to finish 12 weeks of workouts. I used BBG before I had a gym membership to get into a routine of working out and I had some great results. I'm trying to get back into it now because I felt like I wasn't seeing results with starting strength.
lightnthedark
New member
@pjfl Monday: 4x6 squats and bench at 70%, 5x8 deadlift at 70%, run 1-2 miles
Tuesday: 5x3 squats and bench at 80%, shit ton of accessories, run 1-2 miles
Wednesday: hopefully a run, maybe just a rest day
Thursday: 5x8 squat and bench at 65%, 5x3 deadlifts at 85%, run 1-2 miles
Friday: 3x1-2+AMRAP at 90% for squat and bench, accessories, run 1-2 miles
Saturday: Hike if I can find somebody to go with.
Tuesday: 5x3 squats and bench at 80%, shit ton of accessories, run 1-2 miles
Wednesday: hopefully a run, maybe just a rest day
Thursday: 5x8 squat and bench at 65%, 5x3 deadlifts at 85%, run 1-2 miles
Friday: 3x1-2+AMRAP at 90% for squat and bench, accessories, run 1-2 miles
Saturday: Hike if I can find somebody to go with.
differentviews
New member
@pjfl Monday (today): rest day (got a new tattoo- no sweating yet!)
Tuesday: Matt Disbrow heavy bench day with slingshot work and bodybuilding accessories
Wednesday: rest day
Thursday: GZCL Rippler squat day with rdl work and bodybuilding accessories
Friday: rest day
Saturday: (AM) Tonto Natural Bridge hike; (PM) Matt Disbrow light bench day with several bench accessories and then bodybuilding accessories
Sunday: GZCL Rippler deadlift day with front squat work and bodybuilding accessories
Tuesday: Matt Disbrow heavy bench day with slingshot work and bodybuilding accessories
Wednesday: rest day
Thursday: GZCL Rippler squat day with rdl work and bodybuilding accessories
Friday: rest day
Saturday: (AM) Tonto Natural Bridge hike; (PM) Matt Disbrow light bench day with several bench accessories and then bodybuilding accessories
Sunday: GZCL Rippler deadlift day with front squat work and bodybuilding accessories
guardianangelislove
New member
@pjfl Following the classic P90x routine, with some extras/replacements thrown in:
Monday - Chest & Back, Abs
Tuesday - Hiking on local trail (I hate Plyometrics)
Wednesday - Shoulders & Arms, Abs, OR Pole dancing class
Thursday - Yoga (If I'm too tired, I'll just use it as a rest day)
Friday - Legs & Back, Abs
Saturday - Rest Day
Sunday - Hiking
Monday - Chest & Back, Abs
Tuesday - Hiking on local trail (I hate Plyometrics)
Wednesday - Shoulders & Arms, Abs, OR Pole dancing class
Thursday - Yoga (If I'm too tired, I'll just use it as a rest day)
Friday - Legs & Back, Abs
Saturday - Rest Day
Sunday - Hiking
piratelady
New member
ilovegod2011
New member
@piratelady A fellow KB enthusiast! How long have you been using them? I've seen massive improvement, just with my swings and squats. Still working on my snatch form (bruises on my wrists 
).
).piratelady
New member
@ilovegod2011 Around 4 years now, I was NOT good with them for a long long time. I finally figured out the swing around 1.5 years ago and have recently (with the help of my trainer ) nailed down cleans and snatches! I was trying to turn a swing into a clean or a snatch and it was banging my wrist. Now I know to use the hips to help create moment but keep the bell close to my body. It's hard sometimes. still swings out sometimes, but I've been able to increase the weight more in the past two months than I was about to the other years!
They are tricky! And I watched SO many videos that taught me the wrong thing :-/
They are tricky! And I watched SO many videos that taught me the wrong thing :-/
gracenthyme
New member
@pjfl Monday- 5/3/1 squats w BBB deadlifts
Tuesday- 5/3/1 bench w BBB OHP and accessory work
Wednesday- rest day w mobility work
Thursday- 5/3/1 deadlifts w BBB squats
Friday- 5/3/1 OHP w BBB bench and accessory work
Saturday- accessory work and maybe a compound lift to practice form
Sunday- rest day
Tuesday- 5/3/1 bench w BBB OHP and accessory work
Wednesday- rest day w mobility work
Thursday- 5/3/1 deadlifts w BBB squats
Friday- 5/3/1 OHP w BBB bench and accessory work
Saturday- accessory work and maybe a compound lift to practice form
Sunday- rest day
lovely_lisa
New member
@pjfl Yeah girl! You're more than halfway to your goal and that's awesome!
My weekly workout routine currently looks like:
Mondays: legs and core
Tuesdays: back and shoulders
Wednesdays: chest and arms
Thursdays: legs and core
Fridays: back and shoulders, cardio
Saturdays: chest and arms, cardio
Sundays: rest/light yoga
Not as varied as I'd like it to be, but once my workload lets up I'd like to pick up a belly dancing class or try out Orange Theory.
Edits cos I don't know how reddit formatting works woo.
My weekly workout routine currently looks like:
Mondays: legs and core
Tuesdays: back and shoulders
Wednesdays: chest and arms
Thursdays: legs and core
Fridays: back and shoulders, cardio
Saturdays: chest and arms, cardio
Sundays: rest/light yoga
Not as varied as I'd like it to be, but once my workload lets up I'd like to pick up a belly dancing class or try out Orange Theory.
Edits cos I don't know how reddit formatting works woo.
@lovely_lisa Thanks! The closer I get to my goal, I swear the harder each pound is.
You really should try Orange Theory - I love it. It is expensive though which to me is the one downfall, but it keeps me accountable because I don't want to waste it!
You really should try Orange Theory - I love it. It is expensive though which to me is the one downfall, but it keeps me accountable because I don't want to waste it!
pokerstarscafe
New member
@lovely_lisa what do your glute days look like? I am trying to put together a program where I hit my glutes 2x a week (paired with hams or quads) but am still ironing out kinks..
lovely_lisa
New member
@pokerstarscafe I kinda lump together my glute workouts on my legs and core days! My full leg/core days include back squats (or bulgarian split squats if I can't get to a squat rack), romanian deadlifts, step-ups, russian twists, planks (RKC, side, reverse), glute bridges (and one-legged glute bridges), clamshells, and glute kickbacks.
Just kinda cherrypicked some things from Strong Curves so it isn't the most efficient set of exercises but it works for me for now. Once you do iron out your program kinks I'd love to hear what you come up with!
Just kinda cherrypicked some things from Strong Curves so it isn't the most efficient set of exercises but it works for me for now.
Once you do iron out your program kinks I'd love to hear what you come up with!spiningcompass
New member
luccamanamune
New member
@spiningcompass What kind of hiit do you do? Do you try to match it with your lifting workout of the day?
spiningcompass
New member
@luccamanamune My HIIT is generally treadmill-based. I like setting it at an incline and doing sprints 30-60 seconds on, 60-90 seconds off. Sometimes I'll set it at the max incline and walk for 20 or 30 minutes. Great training for the long hikes I just did on my roadtrip through Montana